Staying hydrated has become a battleground for the generations, with Gen Z carrying their giant water bottles everywhere, while older folks like writer Ian McEwan find this obsession 'deranged'. But here's where it gets controversial: even those constantly sipping from their water bottles are being told they're not hydrating enough!
Influencers are spreading the word that plain water isn't enough, and that you need to add electrolytes like sodium, chloride (salt), magnesium, and potassium to truly hydrate. They claim these 'loaded waters' are essential to avoid migraines, muscle cramps, and mood swings, and are even adding colorful ice cubes and edible glitter to their drinks.
But is this hype or a genuine health benefit? Let's dive into what the experts have to say.
The Role of Electrolytes in Hydration
Our bodies are mostly water, both inside and outside cells, and electrolytes play a crucial role in controlling the movement of water molecules within the body. Associate Professor Ricardo Costa explains that electrolytes help regulate the flow of water in and out of cells.
However, Costa emphasizes that electrolytes like sodium don't significantly impact hydration status. Studies show that only when consuming large amounts of salt does it help retain water in the blood, but this carries risks for blood pressure. In fact, other nutrients like carbohydrates and proteins are more important for hydration, according to Costa.
Do You Need Extra Electrolytes?
Associate Professor Kagan Ducker, co-leader of the Thermal Physiology Laboratory at Curtin University, says the average person doesn't need to add electrolytes to their water. Our daily diet typically provides most of our electrolyte needs.
Athletes, who experience extreme changes in hydration status, might use sports drinks and electrolyte solutions when sweating heavily during long workouts or to recover quickly for upcoming training or competitions. But for most people, including many athletes, this isn't necessary.
Dr. Fiona Willer, President of Dietitians Australia, agrees. She adds that for those experiencing vomiting or diarrhea, a slight increase in water absorption speed can be beneficial. But for the average Australian, these electrolyte supplements are unnecessary.
The body is excellent at regulating salt concentration in the blood, Willer explains. The kidneys ensure there's enough salt and other solutes to maintain adequate blood pressure and keep us alive. If we eat a regular, balanced diet, we get more than enough sodium for our kidneys to do their job.
Electrolytes are found in various foods like fruits, vegetables, grains, and meat, Willer says.
The Body's Electrolyte Regulation
Costa agrees that the body regulates electrolytes carefully. When he studied people consuming different salt levels, the array of electrolytes in their blood plasma remained constant, but sodium in urine and sweat increased proportionally. If you take in more electrolytes, the body will simply excrete the excess.
Improving Your Hydration
Dr. Willer emphasizes the importance of staying hydrated, as observational studies show Australians are slightly under-hydrated.
The best way to gauge your hydration level is to check the color of your urine, she says. If it's a pale straw color, that's good. If it's dark or orangey-brown, you need to drink more fluids.
Electrolytes won't change the color of your urine, Willer clarifies.
If you're concerned about your hydration, Kagan recommends contacting an accredited practicing dietitian or your GP, especially if you engage in strenuous work or exercise.
So, is 'loaded water' just a trendy gimmick, or is there some truth to its health claims? What do you think? Share your thoughts in the comments below!
